A Fresh Look at Potbelly Menu Nutrition [2025 Edition]
Potbelly isn’t just about warm sandwiches and indulgent shakes—it’s a place where food meets choice. Whether you’re tracking calories, building protein-rich meals, or managing allergens, the Potbelly menu offers enough flexibility to fit your routine.
This guide breaks down everything you need to know about the Potbelly menu nutrition with calories and ingredients. From low-calorie soups to protein-packed sandwiches, we’ve reviewed every category to help you eat smart without sacrificing flavor or satisfaction.
You’ll find real data, no guesswork. If you’re eating Potbelly at home, at work, or on the go with kids, this page gives you the confidence to make balanced choices—backed by numbers and verified sources.
Potbelly Menu Nutrition Calculator
Calculate the nutritional content of your Potbelly meal
Table of Contents
Potbelly Nutrition Summary Table [Calories, Protein, Carbs, Fat]
This quick-glance table helps you compare Potbelly’s top items based on their calories, protein, carbs, and fat. Whether you’re counting macros or managing your daily intake, this breakdown covers core items across sandwiches, salads, soups, and sides.
Note: Nutrition values are based on regular serving sizes. For full ingredient and allergen details, visit the official Potbelly allergen menu.
Sandwiches (Standard Size)
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Prime Rib Steak | 715 | 40+ | 50+ | 30+ |
| A Wreck | 714 | 35+ | 52+ | 28+ |
| Cubano | 663 | 30+ | 45+ | 27+ |
| Sweet Heat Pork BBQ | 753 | 32+ | 47+ | 29+ |
| Avo Turkey | 642 | 29+ | 42+ | 25+ |
| Chicken Club | 690 | 33+ | 41+ | 27+ |
| BLTA | 612 | 25+ | 39+ | 24+ |
| Veggie Melt | 465 | 20+ | 38+ | 18+ |
Salads
| Salad | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Powerhouse Salad | 324 | 26+ | 18+ | 14+ |
| Farmhouse Salad | 425 | 28+ | 22+ | 19+ |
| Apple Walnut Salad | 687 | 22+ | 40+ | 33+ |
| Chicken Salad Salad | 523 | 24+ | 28+ | 22+ |
Soups & Sides
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Garden Vegetable | 73 | 2+ | 14+ | 0 |
| Broccoli Cheddar | 233 | 9+ | 18+ | 14+ |
| Mac & Cheese | 297 | 10+ | 28+ | 15+ |
| Chicken Pot Pie | 422 | 14+ | 30+ | 20+ |
| Chili | 247 | 12+ | 16+ | 11+ |
Drinks & Shakes
| Beverage | Calories | Notes |
|---|---|---|
| Cold Brew Shake | 770 | High sugar, high fat |
| OREO® Cookie Shake | 769 | Contains wheat and dairy |
| Vanilla Shake | 698 | Classic dessert pairing |
| Root Beer Float Shake | 710 | High in sugar and sodium |
| Bottled Water (16 oz) | 0 | Best calorie-free option |
Top 10 Low-Calorie Potbelly Items (Under 500 Calories)
If you’re watching your intake, Potbelly offers several items that stay under the 500-calorie mark—without cutting flavor. These are ideal for light meals, quick bites, or balanced pairings with soup or salad.
Use this list to keep your meal focused on potbelly menu nutrition, not compromise. Every option below fits well into calorie-controlled plans and still delivers real ingredients and hearty textures.
Potbelly’s Smart-Choice Picks
| Item | Calories | Category | Why It Works |
|---|---|---|---|
| Veggie Melt | 465 | Sandwich | Full of flavor with avocado, mushrooms, and 3 cheeses |
| Grilled Cheese | 420 | Sandwich | Comfort food made simple |
| PB&J | 605 → Half: ~300 | Sandwich | Classic, great for smaller appetites |
| Garden Vegetable Soup | 73 | Soup | Plant-based, low-carb, nutrient-rich |
| Powerhouse Salad | 324 | Salad | Avocado, hummus, and egg = smart fuel |
| Chicken Salad Salad (Half) | ~260 | Salad | Light but filling, protein-rich option |
| Baked Lay’s | 140 | Side | Crunch without overload |
| Broccoli Cheddar Soup | 233 | Soup | Lighter than mac, still creamy |
| 16 oz Bottled Water | 0 | Beverage | No calories, no sugar |
| Whole Pickle | ~15–25 | Side | Low-cal, high-flavor, adds texture |
Tip: Want a full meal under 500 calories? Pair half a Veggie Melt with Garden Vegetable Soup and water. You’ll stay full, stay clean, and stay within your goals.
Protein-Packed Meals at Potbelly (20g+ Protein)
Need a serious protein boost? Potbelly’s menu has options that deliver over 20 grams of protein per serving. These meals support muscle repair, satiety, and daily performance—without relying on protein powders or meal prep boxes.
The picks below balance calories with quality ingredients like grilled chicken, turkey breast, and provolone. These are full-flavored, protein-forward, and satisfying.
High-Protein Potbelly Items
| Item | Calories | Protein (g) | Category | Best For |
|---|---|---|---|---|
| Prime Rib Steak | 715 | 40+ | Sandwich | Post-workout recovery |
| A Wreck | 714 | 35+ | Sandwich | Balanced meat blend |
| Chicken Club | 690 | 33+ | Sandwich | Grilled meat + cheddar |
| Powerhouse Salad | 324 | 26+ | Salad | Low-cal + protein-rich |
| Farmhouse Salad | 425 | 28+ | Salad | Egg, bacon, grilled chicken combo |
| Mama’s Meatball | 727 | 30+ | Sandwich | Classic flavor with staying power |
| Tuna Salad Sandwich | 685 | 27+ | Sandwich | Lean seafood protein |
| Chicken Pot Pie Soup | 422 | 14+ | Soup | Warm, filling side |
Tips to Increase Protein:
- Ask for double meat or extra cheese
- Choose grilled chicken or turkey over processed meats
- Add a hard-boiled egg to salads when available
These meals are ideal if you’re on a high-protein diet or managing macros. Use this info to build meals that fuel energy without excess fat or sugar.
Keto and Low-Carb Friendly Choices
Eating low-carb at Potbelly is possible. While the standard sandwich comes on toasted bread, most can be turned into bowls or salads. That flexibility makes it easy to cut carbs without sacrificing protein, flavor, or satisfaction.
The items below focus on protein, healthy fat, and fresh ingredients—with minimal carbs or added sugars.
Best Low-Carb Items at Potbelly
| Item | Calories | Carbs (g) | Why It Fits |
|---|---|---|---|
| Powerhouse Salad | 324 | ~18 | Avocado, egg, grilled chicken, and hummus |
| Chicken Club (No Bread) | ~480 | ~10–12 | Grilled chicken, bacon, cheddar – all protein and fat |
| Avo Turkey (Lettuce Wrap) | ~420 | ~9 | Lean turkey, Swiss, avocado – skip the bun |
| Farmhouse Salad | 425 | ~22 | Bacon, blue cheese, chicken, egg – keto-aligned |
| BLTA (Bowl Style) | ~450 | ~12 | Bacon, lettuce, tomato, avocado in a bowl |
| Grilled Chicken Salad | ~480 | ~14 | High protein, moderate carbs, clean topping profile |
What to Avoid:
- White bread, flatbread, and rolls
- BBQ sauce, sweet dressings, and sugary shakes
- Most cookies, chips, and soda-based beverages
Tips to Stay Keto at Potbelly:
- Replace bread with a lettuce wrap or ask for a “sandwich bowl”
- Choose salads with olive oil or non-fat vinaigrette
- Add healthy fats like avocado, cheese, and eggs
This approach lets you enjoy a full meal that fits low-carb goals, whether you’re strict keto or just reducing sugar and starch.
Vegetarian and Vegan Options at Potbelly
Potbelly isn’t only for meat lovers. If you’re vegetarian—or leaning toward plant-based meals—you’ll find several items in potbelly menu nutrition table that built around cheese, avocado, vegetables, and grains. With a few small tweaks, some dishes also suit vegan preferences.
This section lists the most reliable options and how to customize them.
Vegetarian-Friendly Menu Items
| Item | Calories | Contains Dairy | Can Be Made Vegan | Highlights |
|---|---|---|---|---|
| Veggie Melt | 465 | Yes | With no cheese | Swiss, cheddar, provolone, mushrooms |
| Garden Vegetable Soup | 73 | No | Yes | No dairy, no meat, all veggies |
| Mediterranean Salad | 621 | Yes (feta) | With no cheese | Hummus, red peppers, cucumbers |
| Powerhouse Salad | 324 | Yes (egg) | With no egg or cheese | Hummus, avocado, tomatoes, cucumber |
| Mac & Cheese | 297 | Yes | No | Vegetarian but not vegan |
| Grilled Cheese | 420 | Yes | No | Comfort food classic |
Smart Swaps for Plant-Based Eating
- Ask for no cheese, no mayo, or no aioli to reduce dairy
- Substitute dressings with balsamic or non-fat vinaigrette
- Combine soups and half salads for variety and nutrients
- Add avocado for texture and heart-healthy fat
Check These Ingredients:
- Shakes and cookies contain dairy
- OREO® Cookie Shake contains milk and wheat
- Most sauces contain egg or dairy—ask before ordering
Potbelly’s flexibility makes it easy to eat vegetarian without stress. With a few adjustments, even vegans can create satisfying, nutrient-dense meals from their core menu.
Kids Menu + Family-Friendly Potbelly Menu Nutrition Items
Potbelly offers meals that suit all ages, including smaller portions and kid-approved flavors. Whether you’re ordering for a child or simply want a lighter option, these items deliver familiar taste without overwhelming portions.
Each item below balances calories, protein, and simple ingredients—perfect for lunchboxes, family outings, or shared meals.
Potbelly Kid-Friendly Options
| Item | Calories | Why It’s Great for Kids |
|---|---|---|
| PB&J | 605 (full) | Classic, nutty-sweet sandwich kids recognize |
| Grilled Cheese | 420 | Melted cheddar, no extras |
| Mac & Cheese | 297 | Creamy, mild, easy to eat |
| Chicken Pot Pie | 422 | Comforting texture, balanced with vegetables |
| Whole Pickle | ~15–25 | Crunchy, salty, fun side |
| Baked Lay’s | 140 | Lighter chips, fewer oils |
| Oatmeal Cookie | ~200 est. | Treat-sized portion, made fresh |
| 16 oz Bottled Water | 0 | Best hydration option, no sugar |
Meal Planning Tips for Families
- Choose half sandwiches or split a regular size between two kids
- Pair with a vegetable soup or Mac & Cheese for warmth and balance
- Avoid high-sugar drinks; stick with water, milk, or unsweetened tea
- Ask for fewer toppings to reduce sodium and keep flavors simple
What to Watch
- Shakes and sweet teas can add 500–700 calories quickly
- Cookies and brownies are best saved as a shareable treat
- Some sides like chips and chili may contain more fat than expected
These selections give families flexible, manageable meals that don’t overwhelm growing appetites. With smart choices, even a fast-casual visit can feel like a home-style lunch.
Potbelly Allergen & Ingredient Info
If you have food allergies or follow a restricted diet, knowing what’s in your meal matters. Potbelly Menu Nutrition table provides clear allergen disclosures, but customization is key. This section highlights common allergens in core menu items and how to reduce risk when ordering.
Common Allergens in the Potbelly Menu Nutrition Table
| Allergen | Commonly Found In | Examples |
|---|---|---|
| Wheat/Gluten | Bread, shakes, cookies, soups | OREO® Shake, Chicken Pot Pie, flatbread sandwiches |
| Dairy | Cheese, butter, aioli, cookies, shakes | Grilled Cheese, Mac & Cheese, most sandwiches |
| Eggs | Mayo, aioli, some dressings | Avo Turkey, Chicken Club, ranch and buttermilk dressings |
| Soy | Some cookies, sauces, and breads | Chocolate Chip Cookie, BBQ sauce |
| Nuts | Salad toppings, cookies, Dream Bar | Apple Walnut Salad, Dream Bar |
| Fish/Shellfish | Not present in standard items (safe for most fish allergies) | Tuna Salad contains fish (albacore) |
Full details available on the official Potbelly allergen menu.
Customize Your Order to Reduce Risk
- Ask for no cheese, no mayo, no aioli for dairy or egg sensitivity
- Choose lettuce wraps or salads to avoid gluten
- Swap sauces for oil + vinegar or plain mustard
- Skip cookies and shakes if managing soy, dairy, or gluten
Watch Hidden Ingredients
- Shakes may contain wheat, even when not obvious
- Dressings often contain egg, dairy, or soy
- Some breads may include soy flour or milk solids
Potbelly’s kitchens are not allergen-free zones, so cross-contact is always a possibility. If your allergy is severe, speak with staff before ordering and consider the safest base options like salads without dressing or soups like Garden Vegetable.
Customize Your Meal – Healthy Hacks & Swaps
You don’t have to follow the menu as-is. Potbelly menu nutrition table allows flexibility, so you can enjoy hearty food while making it fit your nutrition goals. Use these smart swaps to reduce calories, avoid common allergens, or build a more balanced plate.
Top Meal Customization Tips
| Standard Item | Swap It With | Why It Helps |
|---|---|---|
| White Bread | Multigrain or lettuce wrap | Fewer refined carbs, more fiber |
| Mayo / Garlic Aioli | Yellow mustard or skip entirely | Reduces fat and calorie load |
| Cheddar or Swiss | Feta or skip cheese | Less saturated fat |
| Creamy dressing (Ranch) | Balsamic or non-fat vinaigrette | Lower fat, cleaner ingredients |
| Full sandwich | Half sandwich + side salad or soup | Balanced meal with portion control |
| Soda or Sweet Tea | Bottled water or unsweetened tea | Zero sugar, hydration without calories |
| Cookie or chips | Whole pickle or apple (if available) | Crunchy side without the guilt |
Build-a-Bowl Strategy (No Bread Needed)
Want the flavor of a Potbelly sandwich with fewer carbs? Ask for a bowl version:
- Pick a protein: Turkey, grilled chicken, or tuna salad
- Add toppings: Avocado, lettuce, tomatoes, pickles, cucumbers
- Choose cheese or skip it entirely
- Use olive oil, mustard, or light vinaigrette for dressing
It’s the same flavor with more nutrients and less starch.
Pro Tips for Smarter Ordering
- Always ask for ingredients separately listed when unsure
- Use the Potbelly menu nutrition calculator to total your macros
- Double up on vegetables to increase volume without increasing calories
- For protein boosts, add grilled chicken or egg to salads
Customizing your Potbelly order doesn’t mean eating bland food. With simple swaps, you can meet your goals while still enjoying real flavor, texture, and satisfaction.
Potbelly Menu Nutrition – FAQs
How many calories are in a Potbelly sandwich?
Most standard Potbelly sandwiches range from 450 to 750 calories, depending on ingredients and size. The Prime Rib Steak has 715 calories, while the Veggie Melt is 465. You can reduce calories by skipping cheese or mayo, or ordering a half portion.
Does Potbelly offer low-calorie options?
Yes. Several salads, soups, and vegetarian sandwiches are under 500 calories. The Powerhouse Salad (324 cal) and Garden Vegetable Soup (73 cal) are two standout options. Pair them for a balanced low-calorie meal.
Can I eat keto at Potbelly?
You can. Order your sandwich as a lettuce wrap or bowl, skip the bread and sugary sauces, and focus on chicken, turkey, or avocado-based salads. The BLTA bowl and Powerhouse Salad are good keto-friendly picks.
What are the best high-protein items?
The Prime Rib Steak (40g+ protein), A Wreck, and Farmhouse Salad all offer more than 25g of protein per serving. For fewer carbs, go with grilled chicken or turkey-based meals without bread.
Are there vegetarian or vegan meals at Potbelly?
Yes. The Veggie Melt, Powerhouse Salad, and Garden Vegetable Soup are meat-free. To make them vegan, request no cheese or egg, and use plant-based dressings like balsamic vinaigrette.
Where can I find allergen details for Potbelly food?
Potbelly publishes a full nutrition and allergen guide. It lists common allergens like gluten, dairy, soy, and eggs across all menu items. Always confirm with staff before ordering if you have serious allergies.
Final Thoughts on Potbelly Menu Nutrition
Potbelly gives you more than just toasted sandwiches. It offers flexibility—whether you’re counting calories, managing macros, avoiding allergens, or eating plant-based. With smart customizations, even a quick bite becomes a well-balanced meal.
This guide broke down everything from low-calorie picks to high-protein meals, vegan swaps, and family-friendly options. We built it with verified data, real nutritional values, and practical tips—so you can order with confidence.
Keep this page bookmarked, and check back often as Potbelly updates its menu. Eating better starts with knowing what’s in your food—and now, you do.